Basic Healthy Recipe

Asparagus and Wild Garlic Risotto

Average: 4.8 (5 votes)
(5 votes)
Asparagus and Wild Garlic Risotto

Asparagus and wild garlic risotto - Creamy indulgence with abundant spring aroma

share Share
bookmark_border Copy URL
Health Score:
82 / 100
30 min.

Healthy, because

Even smarter

Nutritional values

With its high content of potassium as well as aspartic acid, green asparagus balances the fluid balance in the body and stimulates kidney activity.

Those who have a little more time for cooking should use whole-grain risotto rice. This shines with more fiber, vitamins and minerals than the husked version of the grain.

1 serving contains
(Percentage of daily recommendation)
Calorie453 cal.(22 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates67 g(45 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.1 mg(43 %)
Vitamin K83.9 μg(140 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.3 mg(21 %)
Folate236 μg(79 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C53 mg(56 %)
Potassium616 mg(15 %)
Calcium231 mg(23 %)
Magnesium70 mg(23 %)
Iron2.6 mg(17 %)
Iodine27 μg(14 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5.8 g
Uric acid127 mg
Cholesterol20 mg
Complete sugar9 g


1 shallot
2 Tbsps olive oil
11 ozs Arborio rice
3 ½ ozs white Grape juice (or white wine)
32 ozs Vegetable broth
28 ozs green Asparagus
¾ oz butter (1.5 TBSP.)
1 oz young Wild garlic (1 handful)
1 ¾ ozs Parmesan (1 piece; 30 % fat in dry matter)
1 tsp lemon juice
How healthy are the main ingredients?
Parmesanolive oilshallotsalt

Preparation steps


Peel the shallot and chop finely. Heat olive oil in a saucepan. Add shallot and rice and sauté for 2 minutes over medium heat. Deglaze with juice and let evaporate. Then add 7 ounces of broth and let rice absorb, stirring occasionally. Continue to add broth in portions and cook the rice in this way for 15-20 minutes; it should still have a slight bite.


Meanwhile, wash asparagus, cut off woody ends, peel lower third of spears. Cut the stalks diagonally into thin slices. Heat 1 tsp. butter in a frying pan. Steam asparagus in it over medium heat for 5 minutes, turning.


Along the way, wash the wild garlic, remove the leaf stalks, set aside a few leaves for the garnish, cut the rest into thin strips. Grate Parmesan and stir half of it, the wild garlic strips and the remaining butter into the risotto. Season to taste with lemon juice, salt and pepper.


Divide risotto among deep plates, top with asparagus and garnish with remaining cheese and wild garlic leaves.